Comparing Nutrients in 300 calories Wheat flour, white, all-purpose, enriched, bleached VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 300 calories

• Wheat flour, white, all-purpose, enriched, bleached: 82.4g
• Enriched Self-rising All-purpose White Wheat Flour: 84.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Wheat flour, white, all-purpose, enriched, bleached or Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	0.26% 0.19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.86% 2.23g	6.02% 2.3g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	3.26% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	41.5% 166μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.33% 0.049mg	0.28% 0.042mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	10.5% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	48% 3.82mg	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	37% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	69% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.7% 89mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	4.78% 0.53mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.24% 8.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Wheat flour, white, all-purpose, enriched, bleached vs Enriched Self-rising All-purpose White Wheat Flour:

Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of vitamins per 300 kcal
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Wheat flour, white, all-purpose, enriched, bleached vs Enriched Self-rising All-purpose White Wheat Flour:

• Wheat flour, white, all-purpose, enriched, bleached has 1.3 times more Copper than Enriched Self-rising All-purpose White Wheat Flour.
• While Enriched Self-rising All-purpose White Wheat Flour contains 23.2 times more Calcium, 1.5 times more Manganese, 5.7 times more Phosphorus and 613.4 times more Sodium than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Iron, Magnesium, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of macro-nutrients per 300 kcal
• Both Wheat flour, white, all-purpose, enriched, bleached and Enriched Self-rising All-purpose White Wheat Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.